Workout of the day

We’re mixing it up today with a gritty, no-nonsense workout that combines strength and stamina. Get ready to sweat.

The workout of the day consists of:

5 Rounds for Time:

  • 15 Sledge Hammer Strikes (20 lb / 9 kg, 12 lb / 6 kg)
  • 10 Pull-ups
  • 25 Air Squats
  • 400 Meter Run

Scaling

Scale Option 1: Reduce hammer weight to 10 lb / 4.5 kg and 8 lb / 3.5 kg. Scale Option 2: Do regular pull-ups, banded pull-ups, or ring rows. Scale Option 3: Reduce run to 200 meters or perform 1 minute of high knees.

No equipment

For Sledge Hammer Strikes: Use a sturdy broomstick and mimic the motion, focusing on range of motion and speed. For Pull-ups: Perform inverted rows using a sturdy table edge or do bent-over rows with a backpack filled with books.

Warmup

  • 5 minutes easy jog or jump rope
  • 10 arm circles each direction
  • 10 leg swings each leg
  • 10 air squats
  • 10 push-ups

Cooldown

  • 5 minutes easy walk
  • 30 seconds per side standing quad stretch
  • 30 seconds per side standing hamstring stretch
  • 30 seconds per side shoulder stretch